Excessive screen time before bedtime can significantly disrupt your bedtime routine and sleep quality. The blue light emitted by screens, such as smartphones, tablets, and computers, can interfere with the production of melatonin, a hormone that regulates sleep-wake cycles. This disruption can lead to difficulties falling asleep and result in poor sleep quality.

Furthermore, engaging in stimulating activities on screens, such as watching thrilling movies or engaging in intense social media interactions, can overstimulate the brain and make it harder to unwind and relax before bed. This can lead to increased anxiety and stress, further impacting the quality of sleep.

Research studies have shown that individuals who engage in prolonged screen time before bed tend to experience more fragmented sleep, decreased total sleep time, and increased daytime sleepiness. In addition, the use of screens in the bedroom can also lead to a delay in bedtime, as individuals may become engrossed in their devices, leading to a shorter overall duration of sleep.

To mitigate the impact of screen time on bedtime routine and sleep quality, it is recommended to establish a "screen-free" period before bed. This can involve turning off screens at least an hour before bedtime and engaging in calming activities such as reading a book, practicing relaxation techniques, or listening to soothing music. Creating a conducive sleep environment, free from the distractions of screens, can significantly improve bedtime routine and overall sleep quality.

References:

1. Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.
2. Gradisar, M., Wolfson, A. R., Harvey, A. G., Hale, L., Rosenberg, R., & Czeisler, C. A. (2013). The sleep and technology use of Americans: findings from the National Sleep Foundation's 2011 Sleep in America poll. Journal of clinical sleep medicine, 9(12), 1291-1299.